Carrot and Red Lentil Soup with Parsley Cream Recipe

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Carrot and Red Lentil Soup with Parsley Cream
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  1. In large saucepan, heat oil over medium heat; cook carrots, onion, red pepper, garlic and ginger, stirring often, for 5 minutes.
  2. Add stock and lentils; bring to boil.
  3. Reduce heat, cover and simmer until carrots are tender, 15 to 20 minutes.
  4. With immersion blender or in batches in blender, puree soup; return to simmer.
  5. Season with lemon juice and salt.
  6. Parsley Cream: Meanwhile, finely chop parsley and green onion; place in small bowl.
  7. Mix in sour cream and cayenne pepper.
  8. Ladle soup into bowls.
  9. Garnish with dollop of Parsley cream.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 305.08 Kcal (1277 kJ)
Calories from fat 79.67 Kcal
% Daily Value*
Total Fat 8.85g 14%
Cholesterol 11.63mg 4%
Sodium 507.76mg 21%
Potassium 919.33mg 20%
Total Carbs 40.65g 14%
Sugars 10.67g 43%
Dietary Fiber 13.04g 52%
Protein 17.34g 35%
Vitamin C 31mg 52%
Vitamin A 0.8mg 25%
Iron 2.9mg 16%
Calcium 83.1mg 8%
Amount Per 100 g
Calories 75.1 Kcal (314 kJ)
Calories from fat 19.61 Kcal
% Daily Value*
Total Fat 2.18g 14%
Cholesterol 2.86mg 4%
Sodium 125mg 21%
Potassium 226.32mg 20%
Total Carbs 10.01g 14%
Sugars 2.63g 43%
Dietary Fiber 3.21g 52%
Protein 4.27g 35%
Vitamin C 7.6mg 52%
Vitamin A 0.2mg 25%
Iron 0.7mg 16%
Calcium 20.4mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6
  • 7

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol,
  • good source of fiber

Bad Points

  • High in Sodium

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